Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Do you know what your #1 tool is, to healthy and sustainable fat loss? 

It's eating plenty of protein. Most women overlook this important macro, but this is really the key that you must have, if you want do lose body fat safely and effectively. Get my FREE guide here and get started: https://kerstenkimura.lpages.co/fit-physique-formula/

Podcast mentioned in this episode: How To Burn 300-500 Extra Calories A Day https://youtu.be/yqXeG7-XfE0

What You Need For Healthy Fat Loss

In today's episode, I'm going to tell you what I learned from a quick Instagram offer that I had for my audience a few days ago. I offered to my audience to send me their weight, height, activity description and goals. Using this information, I gave them what I thought their starting macros should look like.

Of course, we didn't talk about details such as carb cycling, diet breaks and more — these are the things that I go into detail with my 1: 1 clients (and you can apply here: https://urbanjane.co/macro-coaching-with-kersten/) but I wanted to give them an idea of what their numbers should look like.

Biggest Fat Loss Mistakes

In this episode, I'm sharing with you that I saw women could do differently, to have healthier, more sustainable, and in all ways more successful fat loss. Remember, my goal is NEVER to get anyone quick results that compromise their health. My goal is always HEALTHY fat loss.

The main mistakes I saw were: 

* Eating already too low calories. For healthy fat loss, we have to be at least how much we are burning, and better yet, MORE calories. If you've been in a deficit for several months already, then cutting more is not the right thing to do. We need to increase before we can decrease

* Training too much. I'm so happy to say that most women who responded and who are training a lot, are not eating extremely low calories — maybe just slightly less than what they would need, but no one was eating 1200 calories! But, they are often exercising more than they need to. There really is no reason to do long cardio training and strength on the same day. You can get kickass results by just lifting 4 days/week, if your programming is good

* Not knowing their calories. This is not to say that everyone needs to count calories, but if the goal is fat loss, it is important to know how much we are currently consuming. I have all my clients track at least 5 days before we start working together

* Not eating enough protein. Sometimes women know their calories but don't pay attention to protein, however this is the most important macro when it comes to body composition change. Make sure to get my protein guide here: https://kerstenkimura.lpages.co/fit-physique-formula/

What Made Me Really Happy…

There's one thing that made me really happy — and that was, many women told me that they are not too attached to the scale. They wanted to improve their performance, get leaner, be able to lift heavier and get stronger. And I love it, because the scale weight is just one single thing about your weight and your physique.

 

Thanks for tuning in!

Brand New Metabolic Reset Program: https://kersten-kimura.teachable.com/p/reset

Metabolic Reset is the solution to your metabolic slowdown and fat loss resistance.

You could keep starving yourself…

You've already done this, and gotten no results.

You could try cutting carbs to zero, or eat just one veggie a day, or fast for 24 hours — but none of these things will fix your metabolism.

You have to reset your metabolism after months or years of yo-yo dieting or low calorie eating.

Metabolic Reset is the solution you need.

Because why keep doing what isn't working? You don't need another crash diet or more cardio. You already tried with no luck.

Sign up for Metabolic Reset program and learn how to speed up your metabolism, get your energy back, and set yourself up for a healthy fat loss.

How To Stay Fit With 4 Workouts A Week + My Exact Workout Routine

In today's episode, we're taking about couple of things:

Why Fad Diets and Quick Fixes Are Similar to Thigh Masters and Waist Trimmers

Why fad diets and quick fixes are the same for your diet as thigh masters and waist trimmers are for your physical fitness. In other words, they don't do anything to help you! All these fitness tools likely just collect dust in peoples basements.

It's the foundation, the basics that works, and I share what that is, in today's episode.

How To Stay Fit Doing Less + My Workout Routine

Today, I posted a photo on Instagram that looked like this:

Here's what I said in the caption:

Can You Imagine Eating 1000 Calories More Than What You Are Eating Right Now? 

If you believe that 1000-1200 calories is all you're “allowed” to eat in a day, then you probably say HELL NO 🛑

You likely think that I'm not out of my mind when I say that you probably can!

There's about a 1000-1200 calorie difference PER DAY between the 1st and the 2nd picture.

Left:

About 1200 calories net, mostly coming from plain oats, some jam I'd put on my oats, some spaghetti, tuna in water, and some bread. Yep, I was never afraid of carbs, but you don't see any fat there cuz that was “forbidden” in my world.

Right:

About 2300-2400 calories, and I eat pretty much everything. Protein and plants are always high on my list, so a lot 🥑🥩🍍🍳 of but also chocolate and maybe a drink once a week. Eating out is not an issue, I also won't get “fat” from just “looking at food”.

So what happened?

It's not that something about my genetics changed magically overnight, it's that I changed my LIFESTYLE, DIET, and MINDSET around food.

You can do that, too.

🔸You too can have so much more energy.

🔸You don't have to be hungry all the time.

🔸You don't have to choose from only 5 foods.

🔸You don't have to say no to chocolate, a slice of cake, or bread, if you want them sometimes (or some of them daily… 🍫)

🔸You too can enjoy your workouts instead of feeling like they're a chore.

And, none of this means blowing up and adding 50 lbs of fat to your body.

I teach you exactly how to get out of that place of damaged metabolism so that all these things are available for you too.

 

This was the post.

I got a comment from someone asking, what exactly do I do and what my training looks like if I'm able to eat that many calories, so I decided to share that in today's podcast.

Hope this is helpful, and if you have any questions or comments, please send them to me!

Brand New Metabolic Reset Program: https://kersten-kimura.teachable.com/p/reset

Metabolic Reset is the solution to your metabolic slowdown and fat loss resistance.

You could keep starving yourself…

You've already done this, and gotten no results.

You could try cutting carbs to zero, or eat just one veggie a day, or fast for 24 hours — but none of these things will fix your metabolism.

You have to reset your metabolism after months or years of yo-yo dieting or low calorie eating.

Metabolic Reset is the solution you need.

Because why keep doing what isn't working? You don't need another crash diet or more cardio. You already tried with no luck.

Sign up for Metabolic Reset program and learn how to speed up your metabolism, get your energy back, and set yourself up for a healthy fat loss.

What Should You Do When Your Diet Stopped Working?

In today's episode, we're talking about what to do when your diet stopped working. Should you go on another diet? Should you try a different low calorie approach? Would the low carb work this time? Or should you try this one shake a day diet that you've beed advertised?

Here's the thing: If you've been yo-yo dieting, or under eating for a long period of time, it's not another diet that will save you.

You've simply down regulated your metabolism by under eating, and as a result, it has stopped burning energy. You may also experience hormonal imbalances, poor workout recovery, exhaustion, bad mood, low libido, low body temperature…

You need to reset your metabolism!

Introducing: Metabolic Reset 

Metabolic Reset is a 8-week, DIY program that you can do at your own pace, to fully heal your metabolism from either yo-yo dieting or simply low calorie eating that you've been doing for a long period of time.

You're left with a metabolism that's so slow that it doesn't respond to anything that you're trying to do, no matter how little you eat or how hard you work out.

This program teaches you exactly how to use macros, to to speed up your metabolism, so that

🔸You will start burning a good amount of calories again – because right now you don't 🥑

🔸Your efforts at the gym will start showing as your body starts responding to exercise – the right kind of exercise 🏋️

🔸Your energy will increase significantly 😀

🔸Your hormonal health gets a lot better, as you boost your thyroid and sex hormones (hello normal body temperature, hair growth, and libido 👙)

🔸With faster metabolism, you can eat a LOT more than you currently do 🍱

🔸You will never have to cut foods and food groups out of your diet, and as a result, your relationship with food will be 10x better 🍇

If you have experience with macro tracking, it's helpful but it's not required. Everything will be explained in the program, from how to find your starting macros to how to safely increase them, and when to stop.

If you can't start right away, that's okay because the program is completely self paced.

However, it's open for 5 days only (until 5/28) and I don't know when it's coming back.

So if you're tired of being stuck, trying to lose weight, eating ridiculously low calories, overtraining but not getting anywhere – you need this.

Let me know if you have any questions about it!

 

Today I have a pleasure to introduce you my amazing client Priscilla.

Priscilla is a very active young woman who loves her sport – boxing.

However, not too long ago she went down the path of severe overtraining and food restriction, to be able to fight in her weight class. She fasted up to 96 hours, including from water. She was boxing and running daily. And she believed that when she's tired, sore and achy, she just needs to push harder.

Today, she is doing a lot better! She is eating to fuel her body, using macro nutrition. Her workouts have changed and she doesn't push cardio that much anymore. Her energy, libido and love for life are back. She says that she didn't know that she could feel this good!

I hope you enjoy this episode.

 

—- My new program, Metabolic Reset, comes out on Monday, 5/24.

If you'd like to get the details and the discount BEFORE it comes out, leave me your email in the comment section, or head over to Instagram and DM me there.

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is the last day of this mini series, and as a way to wrap up this series, we're talking about three truths about your metabolism that you absolutely need to know.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

3 Truths You Need To Know About Your Metabolism

Here are the 3 things that you absolutely need to know about your metabolism:

* It's always on your side. It's easy to say that “my metabolism sucks” or “my body just wouldn't let me lose weight”, but this is not because your metabolism hates you! Actually, if it sends you signals, you should pay attention to them. For example, if you're working out hard and reducing your calories but are not getting any leaner, it's a sign from your metabolism that something is wrong, and it needs you to do something different not pushing so hard.

* It's unique. There are no two bodies that are absolutely identical, and that means that there are also no two identical metabolisms. This is especially important to understand when we tend to compare ourselves to others, or try to copy the tools that have worked for other people. For example, you may think that if you only copy your friends' macros and workouts, you're going to get the exact same results, but this is not the case. Your needs are unique! Get in touch if you need help figuring out your macros and how you should work out: https://urbanjane.co/macro-coaching-with-kersten/

* You can heal it. Sometimes you hear people say that “the metabolism is broken”. It's not entirely true, but yes, if it stops responding to calorie reduction and training, then it needs some help. But, you can heal it! It may take some time but I can guarantee you that you can get your metabolism back on the right track and great shape if you do it right.

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 9/10, and today, I'd like you to ask yourself a few questions to understand whether or not you're actually ready for fat loss.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

Should You Try Fat Loss?

Most people seem to have a at loss goal. Most of them say that they want to lose weight while in actuality, they really want to lose fat — because it's the leaner body that most of us are after.

Many people are ready to lose some body fat, and I always recommend they do it in a healthy and sustainable way. However, there are people who are not ready to lose body fat, because they are either physically or mentally ready for it.

In today's podcast, I'm asking you 8 questions. When you answer them, you should be able to tell if it's a good time to try fat loss or not.

Here are the 4 questions, and you find the rest on today's podcast episode!

* Have you been eating at maintenance for at least 4-6 months? You need to have had some time off from low calorie eating, to give your metabolism the chance to heal. If it's been 4-6 months since your last fat loss effort where you ate in deficit, you're probably good to do it. If you have been in a deficit more recently, then you need to wait longer because your body is not ready, and it will not respond.

* Are you generally healthy? I want you to have no major health issues. No thyroid issues, no adrenal issues, no low energy, major sleep problems, period problems. You don't have to be perfect, and your periods don't have to be clockwork 28 days, but you should be getting them every month. You should also have good energy and good, positive mood most of the time. If you're highly anxious or depressed, you're not a goo candidate.

* Do you have a healthy relationship with food? If not, forget about fat loss — you have a bigger problem to work on. You don't fix an eating disorder or disordered relationship with food by losing fat. You need to have a good relationship with food: Understand that it's energy, pleasure and fun, you should appreciate and like it, and not run away from it or make excuses for not eating.

* Can you take the slow approach? One of the worst things to do is to go into fat loss with the urgency mindset. Why is that a bad thing? Because you tend to choose quick fixes that never work in the long run. When you give yourself time,

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 8/10, and we're talking about three reasons that I see most commonly, that are responsible for fat loss plateaus.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

3 Mistakes That Cause A Fat Loss Plateau

In today's episode, we're talking about 3 major things that women often do wrong when they want to lose fat, without realizing that these are the very things causing their fat loss to plateau.

Here they are:

* Not eating enough for too long. Of course, it's true that for fat loss, we have to be in caloric deficit but doing this for too long will cause a major down regulation of hormones. The body senses danger, and doesn't want to let go of any body fat. Also, if you're working with a coach, please don't try to skip your meals and eat less than what she or he recommends. Your coach has (hopefully) received a good education so they know what they're doing! If you're trying to get to your goal faster by eating hundreds of calories less than what they recommended, you may initially lose fat fast but will soon after hit a fat loss plateau.

* Not implementing carb cycling. Carb cycling is very important for healthy fat loss because every time your calories and carbs are a little higher, you're giving your metabolism a little breather from deficit. High carb days will upregulate the hormones again, keeping the body healthy and fat loss happening. Most women who come to me after cutting calories and doing it on their own, have not done any carb or calorie cycling and have been eating the same amount month after month or year after year. This is why their bodies are so adapted and they hit a fat loss plateau.

* Not taking diet breaks. It's okay to lose fat. It's okay to be in a deficit. But only for about 12 weeks! After that, you need a break from eating this way. Most women don't take that break. They think that because they haven't seen the result they want to, they need to tighten up and eat even less, when in realty, they would have needed a week or two of higher calorie eating 10-12 weeks after being in a deficit. The end result is again the same — the body gets adapted to such low calories, and will not let go of body fat. You need a diet break before you can do another deficit.

More tips on today's podcast, so be sure to check it out!

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 7/10, and we're talking about things you can try to bust through your weight loss plateau. I'm going to give you 10 tips, and they can really help you to get the scale moving in the right direction.

FREE Lean Ladies Calorie, Protein and Workout Guide 

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, make sure to get my Lean Ladies Calorie, Protein and Workout guide. 

Here's what you learn:

* Determine your body goal: Fat loss or muscle gain

* Learn how many calories and protein to eat for that goal

* Learn if you have currently been under or over eating for your goal

* Learn how to put together effective workouts, so that you can stop wasting your time and start doing the workouts that actually give you the results you deserve.

Many coaches would charge a good amount of money for this information but you can get it all for FREE!

What To Do When You Hit A Fat Loss Plateau

Have you hit a fat loss plateau, meaning, no matter how you try to reduce calories or add exercise, your weight is not moving?

Watch the video above to understand what might work for you best!

10 Things That Can Help You Through A Fat Loss Plateau

Before we get started, I want you to know thought that your weight is not the only indicator of your fat loss. If your clothing size is going down, you see the difference in photos and measurements, everything is fine and working.

However, if nothing is happening, you may have lost a plateau.

Here are 5 things that you can try, to get through the fat loss plateau — and there are 5 more in today's video and podcast.

* Increase or decrease your calories — if you've been in a deficit for a long time, try to increase. If it's been just a few weeks, try to decrease, but reasonably!

* Increase your protein if it's not high enough. A good target to aim for is 0.6-1 grams of protein per one pound of your current bodyweight, but if you're overweight, use your healthy weight to determine that. If you're currently eating about 0.6 grams, increase it to 0.8 and see what happens!

* Increase fiber. Are you getting your recommended 25-35 grams a day, or are you way under that?

* Have a free eating day, when you don't measure or track. Relax and enjoy yourself. Don't turn it into a binge, but relax. It may help to boost your metabolism. And remember, no guilt

* Track more accurately. Instead of using volume to measure, such as “cup”, “1/2 cup”, “tablespoon” etc, weigh your foods. It's possible that you've been eating more than you thought, and that's why your scale is not moving.

More tips on today's podcast, so be sure to check it out!

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

 

 

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 6/10, and I'm sharing with you my experience with a juice cleanse that I tried several years ago, how it went, and what it has to do with yo-yo dieting.  Hope you enjoy!

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

My Experience With Juice Cleanse + Thoughts On Yo-Yo Dieting

In today's episode, I'm sharing with you a story about my one (and thus far, the only) juice cleanse that I've ever done, which was years ago.

I don't promote cleanses like this, but I also don't say that they don't have any value at all, but the way how I transitioned out of it, was what I don't recommend to anyone.

I didn't start this cleanse with a weight loss goal, but out of curiosity because my friend had tried it. I also wanted to see if it can help with my sleep.

To be honest, it went pretty well! I did experience some positive changes. However, I was clueless when it came the time to transition back to more regular eating, the way I had used to eating before…

Here's what I did wrong: The very first night after I stopped my cleanse, I immediately turned to junk food and also had alcohol. I felt horrible the next day!

But it didn't stop there — I kept eating and eating the next several months which was the result of under eating for 4 weeks straight. I gained all the weight that I had lost, back, and not only — I added to it. I was heavier that I had been before starting the cleanse.

Why am I talking about this? Because my behavior was very similar to yo-yo dieting which is what many people do all the time. They try something really extreme, then can't do it anymore, and they binge eat because honestly, this is the most normal behavior at this point, after being hungry for that long.

When this happens time after time, our metabolism gets confused and downregulated, causing hormonal issues and weight loss resistance.

Check out today's podcast, and don't forget to sign up for the Ignite Your Metabolism webinar too.

If you liked the episode, please give it a thumbs up on YouTube or leave a 5-star review on iTunes.

 

I'm bringing you one 10-minute episode a day, each one related to dieting, slowed down metabolism, and fat loss resistance.

Today is Day 5/10, and we're talking about what cortisol, also known as the stress hormone (one of them), has to do with your fat loss, and what to do if your stress levels are too high.

FREE Ignite Your Metabolism Webinar

Do you struggle to lose body fat? Do you feel like no matter what you do, how little you eat, how much you exercise, you're not getting results? Do you feel exhausted and don't know what to do next, because you've tried virtually everything?

If so, Ignite Your Metabolism is for you: https://kerstenkimura.lpages.co/ignite-your-metabolism-webinar/

Webinar time: May 12th 2021 at 4pm PST/7pm EST

On this webinar, you'll learn

* Why you are not losing weight or inches even though you're exercising regularly and limiting your calories

* Why you may experience symptoms like fatigue, irritability, poor sleep and maybe even issues with digestion and cycle health

* But I won't only tell you WHY this happens, but also what is the #1 key to overcome metabolic resistance and finally start seeing the results you work so hard for.

If you can't join the live webinar, no worries — the recording will be sent to everybody who sign up.

However, try to be there, because that way you can ask your questions and I can coach you right there on the call! All participants who join the live call, will also get an early access to a bonus that will really help you to boost your metabolism so that you can start seeing the fat loss results that you've been working so hard for.

Is High Cortisol  Slowing Down Your Fat Loss?

You may have heard about cortisol, also know as the Stress Hormone. There are more stress hormones, but cortisol is one of them.

Cortisol is a hormone that helps us to deal with stress, but many of us live our lives in constant stress state, where cortisol is elevated most of our waking hours, and also interrupts with our sleep at night.

But did you know that unmanaged cortisol can be one reason why you're not losing body fat?

It's absolutely true. Especially if you gain fat easily around your midsection, you may be dealing with high cortisol. You need to get your cortisol levels down.

What also increases your cortisol is chronic dieting and eating too low calories for way too long. This is stress on the body, and you end up with slow metabolism and hormonal issues.

10 Tips To Reduce Cortisol

Here are 5 tips that help you bring down your cortisol levels, and there's 5 more on the podcast — be sure to listen!

* Slow down. Take moments during the day to just pause what you're doing, and take a few minutes of quiet time. You do not have to be in action all the time. Taking quiet moments like this is great for reducing stress

* Modify your workouts. When you're doing a lot of intense training, or long cardio, and sometimes even too much strength training — you may need to reduce that and keep your workouts slower and shorter, to give your body more recovery time and let the stress hormones drop

* Breathe. Breath work is an amazing way to calm down your nervous system. I have practiced Wim Hof's breath work technique for almost a 100 days now, and I feel a big difference in my level of calmness. You can find it here: https://www.youtube.com/watch?v=nzCaZQqAs9I&t=400s

* Cuddle time. Physical touch can be a powerful tool to cut down stress too. Cuddle with your partner, kids, or even pets — it all counts

* Sleep. Sleep is critical for maintaining healthy cortisol levels. If yours isn't great, check out the recommendations in this podcast. And believe me,